Sunday -
Squats - worked up to a set of 12 @240
Incline bench - 4x10@165
Machine fly - 3x12 @70
DB rear delt fly - 3x15 @15
Lateral raise - 3x10 @20
Skull crusher - 9,9,9,11 @70
Bought chucks yesterday and today was first time I’ve squatted in them. Felt good.
Monday-
Glute ham raise - 8,8,8,12
BB row-
185x6
195x6
205x6
205x7
Lat pulldown
140x10
150x10
160x10
160x11
Reverse hyper - 3x10@25
BB curl - 4x12@55
Leg raises - 4x15
Tuesday -
12 second sprints x 10
Wednesday -
Squats - 185 x 10,10,10,10,16
Leg extensions - 3x12 @ 70 one second hold at top
Bench press - worked up to a set of 6 at 240
Seated dumbbell press -
50x10
60x10
65x10
65x10
Rope press downs - 4x15 @80
I had been playing around with a false grip on bench press lately. It felt good on over head pressing so I gave it a shot on bench. While the grip felt very natural and comfortable, I had been feeling like I was slightly weaker while using it. Today I switched back to a regular grip and I felt stronger. Will be keeping it this way
Thursday-
SLDL - 4x10 @ 185
Weighted chins - worked up to a set of 3 at 77.5
Chest supported row - 10,10,10,12 @ 90
Shrugs - 3x9 @ 205 3 second hold at top
DB curls - 4x10 @ 30
Planks - 4 x as long as I could hold
Friday-
12 second sprints x10
Photo from this morning. Weight has been holding steady last couple weeks as bf is dropping. Yeah yeah abs on skinny guy…tits on fat chick. Really I’m just looking to have a lean starting place so as I start to gain again I can experiment with staying lean as I grow.
Sunday -
Squats - worked up to set of 10 at 255
Incline bench -
135x10
145x10
155x10
165x10
165x10
Machine fly - 3x12 @70
Machine rear delt fly - 3x15 @70
Lateral raise - 10,10,11 @ 20
Skull crusher - 4x8 @ 80
Monday -
Glute ham raise -9,9,9,12
BB row - 4x6 @ 195
Lat pulldown -
150x10
160x10
170x10
170x10
Reverse hypers - 3x12 @25
BB curls - 4x12 @ 55
Leg raises - 4x15
Tuesday -
12 second sprints x 12
Wednesday -
Bench - worked up to a set of 5 at 255
DB overhead press -
55x10
60x10
65x10
65x10
Squat - 10,12,12,12,18 @ 185
Leg extension - 3x12 @ 70
Rope press down - 4x15 @ 75
Usually start workouts with legs, but all squat racks were full.
Thursday -
SLDL - 10,12,12,12 @ 185
Weighted Chins - worked up to a set of 2 at 80
Chest supported row - 10,10,11,14 @ 90
Shrugs - 3x10 @ 205 three second hold
DB curls - 4x10 @ 32.5
Ab roll out - 4x15
Friday -
12 second sprints x 12
Some thoughts on running - Running can pound sand. I wish I liked running 1/100th as much as I like lifting. That said I do it for two reasons.
I like to eat a lot and it allows me to keep my kcals higher. Barring illness, past the age of 14, I do not think there was one second of my life where I did not feel like I could eat a whole pizza pie. Even at above 4000 kcals when I was gaining around a lb a week. There is just always room for pizza.
I have not found anything else that loosens up my hips and hamstrings like sprinting does.
Saturday -
Squats - 3x10 @ 185
Box jumps - maxed out at belly button height
Incline bench -
135x10
145x10
155x10
165x10
175x10
Machine fly - 3x12 @ 100
Machine rear delt fly - 15, 20, 20 @70
Lateral raise - 10,10,12 @ 20
Skull crusher - 3x8 @ 90
Backed off squat this workout. Felt like I needed it. Box jumps just for fun.
Taking this week as a kind of forced deload. I leave this morning for a business trip. Each day is packed from wake up until way after I’d like to be in bed.
Sunday -
Got in a late night hotel gym workout. Pretty quick in and out. Pull ups, rows, leg curls, bicep curls.
Wednesday -
120 push ups
120 body weight squats
Friday -
SLDL - 4x12 @ 185
Weighted chins - worked up to a set of 3 at 80
Chest supported row - 11,12,12,12 @ 90
Shrugs - 3x10 @205 3 sec hold at top
DB curls - 4x10 @ 32.5
Leg raises - 4x15
Back from business trip today. Scale says I lost 6 lbs this week. I know muscle doesn’t disappear like that and I’m not any leaner. I must have not been drinking enough water.
Saturday -
Hill sprints x 10
Sunday -
Squats
195x5
215x5
240x12
Incline bench
145x10
155x10
165x10
175x10
175x10
Machine fly
3x12 @ 80
Machine rear delt fly
3x15 @ 80
Lateral raise
10,12,12 @ 20
Skullcrusher
8,10,9,7 @ 80
Monday -
Glute ham raise - 4x10
BB row
185x6
195x6
205x6
215x6
Lat pulldown
150x10
160x10
160x10
160x10
Reverse hyper - 3x10 @ 45
BB curl - 4x12 @ 55
Ab wheel - 4x15
